CrossFit South Rockland

Saturday, January 19, 2019

1/19 Day #6 Hero Saturday

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Gymnastics #6 up 
30 seconds Sampson stretch each side
3 rounds 
OH walking lunges 15m
GHR 15 reps
Hollow rocks 15 reps
Net climbs 2 reps 
P-bar ladder (1 dip walk forward, 2 dips walk backward...)


3 rounds:
75 Air Squats
25 Ring Handstand Push-ups
25 L Pull-ups

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